How Lack Of Sleep Affects Hormones And Causes Weight Gain?
There is nothing in this world as a good night’s sleep. Agree or not? That feeling you get after a restful sleep is out of this world. It is sad to point out that most of us are reducing our sleeping hours due to work pressure in offices 🙁 Work pressure is something that will never leave you, you have got to leave it behind, but it is easier said than done 😛
Do you know that a short sleeping duration can cause weight gain of about half a kilo in two weeks? According to the American Journal of Clinical Nutrition, those who get less than the normal hours of sleep reflect an increase in their caloric intake per day. Obesity is on the rise partly due to diet and levels of physical activity of people these days, However, these factors do not explain the rise in obesity completely.
Metabolism and sleep
The main function of sleep is to restore the body’s central nervous system. However, in one study it was found that the role of sleep is just not restricted to the central nervous system, it is well extended to the body’s metabolism. Yes, sleep plays an important role in your metabolism. Further, the study says that inadequate sleep has a role to play in developing or aggravating metabolic disorders.
Ghrelin and Leptin
Both ghrelin and leptin play a huge part in regulating appetite. The hormone ghrelin is found chiefly in the stomach’s lining and it is known to increase your appetite. Leptin, on the other hand is a hormone present in fat tissue that signals that you are full (satiated). A study done in this regard found that lack of sleep increases ghrelin and reduces leptin. This can affect your metabolism as your appetite will increase and your brain will fail to signal that your tummy is full (even after you are full). This will lead to downing extra number of calories and greater chances of weight gain.
Decrease in insulin sensitivity
When you don’t get sufficient sleep, the body’s sensitivity to the insulin produced by it gets affected. You see, insulin is needed to turn the food consumed by you into fuel for the body to carry out its activities. According to a study, just four hours of sleep deprivation resulted in a decrease in insulin sensitivity by 30 percent in fat cells. When the body becomes resistant or less sensitive to insulin that it is producing, you won’t be able to use the food you are consuming properly. A decrease in insulin sensitivity with insufficient sleep can is the perfect recipe for disaster 😛 as there are chances of weight gain and diabetes.
How much sleep do you require?
They say that less than 7 hours of sleep each night can lead to weight gain but even too much sleep is not good. Another study says that when you sleep for more than 8 hours a night you will inch towards weight gain. So, how much is too much and how much is too little? 😉 Tricky! Well, different people need different amounts of sleep for their body to function optimally. However, most people require 7 to 9 hours of sleep at night to be in the pink of health.
So sleep well at night and stay healthy!
Hope this post on sleep and weight gain was useful!
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